These include yoga, spending time in nature, and meditation 36 , 37 , Mindless eating, frequent snacking, and making calorie-rich, nutrient-poor dietary choices all promote excessive calorie intake.
It can be difficult to determine your calorie needs on your own, so consult a registered dietitian if you struggle with overeating. Some simple ways to avoid overeating include paying attention to hunger and fullness cues by eating mindfully , following a high-fiber, high-protein diet rich in plant foods, drinking water instead of calorie-rich beverages, and increasing your activity level.
Many factors can contribute to unintentional weight gain. Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain.
Yet, a few simple steps — such as mindful eating, exercise, and focusing on whole foods — can help you reach your weight loss goals and improve your overall health. Saying that obesity is only a matter of willpower is nonsense. There are many factors involved, both internal and external, that affect our eating…. Mindful eating is a powerful tool to gain control of your eating habits. It can cause weight loss, reduce binge eating and make you feel better.
Here are 20 good tips to avoid gaining weight during the holidays. Many people gain weight during this time and don't lose all the weight afterwards. Eating fast is a habit that can cause a lot of health issues, especially weight gain.
Simply slowing down when eating could help you lose weight. Diets high in added sugars have been linked to weight gain and chronic health conditions.
Here are 6 reasons why added sugar is fattening. This simple 3-step plan can help you lose weight fast. Some people may lose weight, while others may gain weight. Some people turn to food as a coping mechanism and it can lead to a vicious circle.
Weight gain from depression can make you more depressed, which can lead to further weight gain. If you know you're an emotional eater, finding other forms of distraction can help, such as:. You may want to try these 5 steps to improve your mental wellbeing. Some studies have shown that people who sleep less are more likely to be overweight than those who sleep more. It's not clear why, but one theory is that sleep-deprived people have reduced levels of leptin, the chemical that makes you feel full, and higher levels of ghrelin, the hunger-stimulating hormone.
Read more about how to get to sleep. Fluid retention can cause you to gain weight as parts of the body become swollen with fluid. Some types of fluid retention are common, for example:. The swelling can occur in one particular part of the body, such as the ankles, or it can be more general. More severe fluid retention can also cause breathlessness. Call if you are short of breath or struggling to breathe. Polycystic ovary syndrome PCOS is a common condition that affects how the ovaries work.
Symptoms can include irregular periods, trouble getting pregnant, growing excess hair and weight gain. The exact cause of PCOS is unknown, but it's thought to be hormone related, including too much insulin and testosterone. Page last reviewed: 25 February Next review due: 25 February If people experience rapid weight gain and their abdomen looks enlarged, this may indicate cirrhosis.
Cirrhosis is a condition in which scar tissue replaces healthy tissue in the liver, and it can cause fluid to build up in the abdominal cavity. This abnormal buildup of fluid is called ascites. If people are already having treatment for ascites, they should contact their doctor if they gain more than 2 lb a day for 3 days in a row. A thyroid disorder called hypothyroidism can slow down the metabolism, which can result in weight gain.
Thyroid problems can also cause the body to retain fluid because of the effects of hypothyroidism on the kidneys. Cortisol is a hormone that enables the body to respond to stress. Acromegaly is a hormonal condition that happens when the pituitary gland produces too much growth hormone. It most commonly presents in middle adulthood.
The main symptom of acromegaly is an enlargement of the feet and hands. People may notice that their shoes or rings no longer fit properly. The lips, tongue, and nose may also become enlarged. People with acromegaly may require surgery or radiation therapy to remove a benign tumor on the pituitary gland. Sudden or unexplained weight gain and bloating may be a sign of ovarian cancer. Other symptoms of ovarian cancer include:. Ovarian cancer often reaches the later stages without detection, so anyone with abnormal pain in the pelvic region should speak to a doctor.
Diagnosing cancer at an earlier stage generally results in a better prognosis. If people are experiencing rapid and unintentional weight gain with no clear cause, they should see their doctor. They may carry out a physical examination and blood tests or refer the person to a specialist.
Eating sufficient protein is required to gain muscle weight instead of just fat. Many people try restricting either carbs or fat when trying to lose weight. This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories. Eat plenty of high-carb and high-fat foods if weight gain is a priority for you.
It is best to eat plenty of protein, fat and carbs at each meal. It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight. Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible.
To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein. The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. Using plenty of spices , sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible.
These are foods that contain many calories relative to their weight. Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full. It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you.
It simply leaves less room for energy-dense foods. If you need more suggestions, consider reading this article on 18 healthy foods to gain weight fast.
You can add sauces, spices and condiments to your foods to make it easier to eat more. Base your diet on energy-dense foods as much as possible. Go to a gym and lift 2—4 times per week. Lift heavy and try to increase the weights and volume over time. This will help you gain muscle mass instead of just fat. There are several other things you can do to gain weight even faster.
These include drinking milk, using weight gainer shakes, adding cream to your coffee and eating more often. Whether you try to go under your setpoint lose weight or over it gain weight , your body resists changes by regulating your hunger levels and metabolic rate. When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism. This is largely mediated by your brain, as well as weight-regulating hormones like leptin.
So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite feeling stuffed. At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run. Many people need to gain some weight or build muscle. Here are the 18 best foods to gain weight quickly, without harming your health. A lack of appetite can be frustrating, especially when you're trying to gain weight.
This article examines 16 simple ways to increase your appetite.
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